Bilateral Leg Raise (arms up)
Starting Position
- This exercise ball exercise requires you to sit
on an exercise ball with your spine in a neutral
posture. (How
to Sit)
- Your feet should be shoulder width apart.
- Chest should be up, shoulder blades down and
back, and head back over your shoulders.
- Keep your feet flat on the ground shoulder
width or slightly further apart.
- Raise your arms up as high as you can.
Action
- Shift your weight back slightly on the ball and
lift your feet off the floor.
- This reduces your stable points of contact to
zero.
- Hold this position.
Prime Movers
Physio Tips
Progression
- Try maintaining stability on the ball while you
raise and lower each arm.
This exercise is made easier by using a soft gym mat,
using a softer ball, or propping the ball against a wall. Start this
exercise with short movements, only lifting feet up slightly. You may
even want to start with a spotter.
Hold this position for 5
seconds and repeat 5 times.
Hold this position for 10
seconds and repeat 5 times.
Hold this position for 10
seconds and repeat 10 times.
Return
to the top of Bilateral Leg Raise on the Exercise Ball